What are macros?
Macronutrients, or macros, are the three nutrients that provide calories: protein, carbohydrate and fat. Alcohol also has calories (7 kcal per gram) but is not counted as a macro.
| Macro | Calories per gram | Main job |
|---|---|---|
| Protein | 4 | Builds and repairs muscle and tissue, keeps you full |
| Carbohydrate | 4 | Main fuel for the brain and for hard exercise |
| Fat | 9 | Hormones, cell membranes, absorbing vitamins A, D, E and K |
Which macro split should I choose?
For weight change, total calories matter most. The split mainly affects how full you feel, how you perform in training and how much muscle you keep. Some practical guidance:
- Balanced suits most people and fits most cuisines, from Indian thalis to Mediterranean meals.
- High protein helps when losing weight, since protein protects muscle and curbs hunger.
- Lower carb suits people who feel better with fewer starches, or who manage blood sugar with their doctor.
- Endurance gives runners and cyclists more carbohydrate for long sessions.
- Keto is very restrictive. Talk to a doctor first if you take medicine for diabetes or blood pressure.
The Acceptable Macronutrient Distribution Ranges for adults are 10–35% of calories from protein, 45–65% from carbohydrate and 20–35% from fat. Higher-protein and lower-carb splits fall outside these on purpose, and are generally safe for healthy adults.
Tips for hitting your numbers
- Build each meal around a protein source first, then add vegetables, then starch and fat.
- Aim to be within about 10 g of protein and 50 kcal overall. Perfect numbers every day are not needed.
- Get most carbohydrate from whole grains, legumes, fruit and vegetables to reach the fibre target.
Want to focus on protein only? Try the protein calculator.
Frequently asked questions
How do I calculate macros by hand?
Multiply your daily calories by each percentage, then divide by calories per gram. For 2,000 kcal at 30% protein: 2,000 × 0.30 ÷ 4 = 150 g of protein.
Do I have to track macros to lose weight?
No. Tracking calories, or simply eating mostly whole foods with protein at each meal, works for many people. Macros are useful if you want more control over body composition or training.
How much protein is too much?
For healthy adults, intakes up to about 2.2–2.5 g per kg of body weight are considered safe in research. People with kidney disease should follow their doctor’s advice.
Reviewed and updated 22 October 2026. See how we calculate.